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5 Week Volleyball Workout

posted in Sports
07/03/2015
  • Summer VB Workout
    *Perform in order listed*

    Reps- As many as possible w/ good form
    Sets - 20 sec long, 8 sets/exercise (4 min total)
    Rest - 10 sec between sets of same exercise and 2 min rest between different exercises

    *try to do 5-10 mins of cardio warmup!*

  • Week 1: [Do 2 times/week]

    1. Burpees
    2. Push-ups
    3. Squats
    4. Shoulder dips

    Core- Mountain Climbers (MC) (20 sec.)
    Plank (20 sec.)
    Lying Leg Lifts (Layers) (10)
    Lying VB Pass (LVP) (10)
    Bike (10)
    Supermans (Supers) (10)
    * Do circuit 2 x *

  • Week 2: [2x/week]
    1. Push-ups
    2. Shoulder dips
    3. Burpees
    4. Squats

    Core- MC (30s)
    Supers (15)
    Layers (15)
    Plank (30s)
    LVP (15)
    Bike (15)
    * Do circuit 2 x *

  • Week 3: [3x/week]
    1. Squats
    2. Shoulder dips
    3. Push-ups
    4. Burpees

    Core- Layers (15)
    Supers (15)
    MC (30s)
    Bike (15)
    Plank (30s)
    LVP (15)
    * 3x *

  • Week 4:[3x/week]
    1. Shoulder dips
    2. Burpees
    3. Squats
    4. Push-ups

    Core- LVP (20)
    Plank (40s)
    Bike (20)
    MC (40s)
    Supers (20)
    Layers (20)
    * 3x *

  • Week 5: [3x/week]
    1. Push-ups
    2. Squats
    3. Shoulder dips
    4. Burpees

    Core- Bike (25)
    MC (50s)
    Supers (25)
    Plank (50s)
    Layers (25)
    LVP (25)
    * 3x *

  • Make sure to stretch before & after working out to avoid injury and enjoy :)

  • To help you get better and stronger with your volleyball and any other sport you may play.
    To help you get better and stronger with your volleyball and any other sport you may play.
  • My volleyball coach

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